: Dealing with jet lag when travelling internationally for a marathon? I live in Europe and will be travelling to the US for the Chicago marathon. I would like to stay a week in the US. How do you minimize the effects of

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Your circadian cycle is synced to the real time using light.

As soon as you can, start exposing your body to light (preferably natural) in the morning of the timezone you want to be at. Then, during the night, make sure it is dark. So, when you get to the US, go for a short early morning run.

Alternatively, figure out what the race time is in your local timezone and do some training at that time. This will accustom you to what it will feel like.

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In both cases West-to-East and East-to-West jet lag does apply (not north and south / south and north). Basically your body and brain are completely out of sync due to the departure time and arrival time when travelling through different time zones.

I strongly suggest arriving a few days (atleast 3, some people prefer 1 week) earlier before your marathon. This will get your body adjusted to sleeping at the correct American / European times respectively.

Melatonin is known to help people with Jet Lag but I suggest not to take that if you are going to be a tested athlete. Some commissions ban the use of melatonin therefore risking you getting disqualified.

Going out in the sun will help you a great deal. Here are some other helpful suggestions:

Drink water
Frequently eating small meals (fruits and veggies)
Sleep
Avoid alcohol / caffeine / pre workouts
Nap when you feel sleepy
Comfortable clothing (some people prefer loose clothing like pyjamas)

Hope this helps,

Good luck on your race!